The Extra Mile! What Is The 80% Rule In Running?

RunPod

Global

Sports, Running, Health & Fitness

4.8 • 1.1K Ratings

🗓️ 17 August 2025

⏱️ 6 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this quick but eye-opening episode of RunPod: The Extra Mile, Jenni breaks down the 80% rule and why most of your runs should actually be easy. Learn how slowing down can help you run faster, build endurance, avoid burnout, and stay injury-free.

Less grind. More gain. This simple shift could completely change the way you train.

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Transcript

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1:12.3	I got a deal for a boat. great deal with SWR rewards. A tour? Beak there or beak square, I said.
1:16.2	I got a deal for a boat trip down the Thames.
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1:35.4	This is a global player original podcast.
1:40.4	Hello there, Run Podron Club.
1:41.5	I'm Jenny Falconer.
2:02.0	Welcome to this episode, The Extra Mile. Today we are unpacking something that might, well, it might just transform how you train. It's called the 80% rule. Now, it's a simple idea, but it's really incredibly effective if you want to improve without burning out. So what is the 80% rule?
2:04.6	Well, it's all about training smart.
2:10.2	The 80% rule suggests that around 80% of your runs should be easy.
2:11.0	I like that.
2:14.8	And just 20% should be hard or high intensity. It's basically the foundation of what's called polarised training and yet
2:19.0	even elite runners use this. It works because running too hard too often can lead to fatigue,
	...

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